Lower Cholesterol With the DASH Diet Tips and Recipes for This Heart-Healthy Diet

If you have diabetes, you have a higher risk of having elevated cholesterol levels and high blood pressure. So your physician has probably ordered you to change your eating habits, not only to control blood sugar levels but to also lower fat and salt. Welcome to the DASH diet, the doctor-endorsed go-to remedy to bring cholesterol and blood pressure under control. It’s also a super-healthy way for anyone to eat. Here’s how to get started... DASH, which stands for “Dietary Approaches to Stop Hypertension," is so effective that it has become the standard recommendation for patients with high blood pressure. The eating plan is proven to lower cholesterol levels and recommended by doctors to lower risks of heart disease, stroke, heart failure and kidney stones. It also reduces the chances of developing diabetes. That's because the DASH diet does more than slash sodium intake. It emphasizes plenty of whole grains, fruits and vegetables with modest amounts of lean protein and low-fat or fat-free dairy, the cornerstone of many diets that fight disease and obesity, a risk factor for chronic conditions like type 2 diabetes. Its high fiber content “is ideally suited for weight loss,” says Marla Heller, M.S., R.D., author of The DASH Diet Action Plan (Hachette). There's one more reason the DASH is especially good for diabetics. The heart-healthy diet also improves insulin sensitivity when combined with an exercise and weight-loss plan, according to a 2011 University of North Carolina study. In 2011, in its first-ever Best Diet rankings, U.S. News & World Report named DASH the healthiest diet overall. “The Dietary Guidelines for Americans 2010 are pretty much modeled on the DASH diet because it’s such a healthy diet,” says Penny Kris-Etherton, Ph.D., R.D., spokeswoman for the American Heart Association and distinguished professor of nutrition at Penn State University. Plenty to Eat DASH is a broad diet that can embrace any type of cuisine or be adapted to accommodate dietary restrictions based on religion or preference. “It’s really flexible,” Heller says. “You can have meat, fish or poultry if you want, or you can follow it as a vegetarian.” Here are the DASH basics, based on a 2,000-calorie-a-day diet: Whole grains. You want 6-8 servings daily. A serving is a slice of whole-grain bread, an ounce of dry cereal or 1/2 cup cooked rice, hot cereal or whole-grain pasta. Vegetables. Aim for 4-5 servings daily. A serving equals 1 cup of leafy green salad, 1/2 cup cut-up raw or cooked veggies or 1/2 cup veggie juice. Fruits. Go for 4-5 servings a day. Take your pick from a medium whole fruit, 1/4 cup dried fruit, 1/2 cup fresh, frozen or canned (choose a water-packed variety) fruit, or 1/2 cup 100% fruit juice. Dairy. Limit to 2-3 servings a day. A serving is 1 cup milk or yogurt or 1-1/2 ounces cheese. Be sure to choose fat-free or low-fat varieties. Lean meat, poultry and fish. No more than 6 servings a day. (For example, 1 ounce of cooked meat, poultry or fish or 1 egg.) If you’re vegetarian or vegan, look to legumes as your primary protein source. Nuts, seeds and legumes. Enjoy 4-5 servings a week. A serving is 1/3 cup nuts, 2 tablespoons nut butter, 2 tablespoons seeds or 1/2 cup cooked beans or peas. Fats and oils. Enjoy these in moderation – only 2-3 servings a day. That’s 1 teaspoon soft margarine or vegetable oil, 1 tablespoon mayonnaise or 2 tablespoons salad dressing. Sweets and added sugar. No more than 5 times a week. And choose wisely: A serving is 1 tablespoon sugar or jam, 1/2 cup sorbet or gelatin or a cup of lemonade. Getting Started Although the DASH diet has plenty of variety, it can be challenging if you rely on prepared and processed foods. “You have to cook,” Kris-Etherton says. Eating out when you’re on a heart-healthy diet can be tricky too, because you have less control over what goes into the food. Planning helps, Heller says. “Think about what you’ll order that will make it a DASH-friendly meal,” she suggests. Order a salad or fruit cup. Also, ask how foods are prepared and request them served with no added salt. Scan the menu for items that are broiled, grilled, poached or steamed rather than fried or breaded. Skip high-sodium condiments like ketchup, mustard and pickles. Your best bet is to make gradual changes, Heller says. “Focus on what you’re adding to your diet rather than what you’re taking out – it’s more positive,” she says. Add new vegetables to salads, she suggests. Have fresh fruit over low-fat yogurt instead of ice cream for dessert. “The more color on your plate, the healthier it will be,” Heller says. Ready to give it a try? Whip up these easy DASH diet recipes. Japanese Chicken-Scallion Rice Bowl Think the DASH diet is time-consuming and bland? Think again. This comforting dinner comes together in about 15 minutes and is packed with flavor from ingredients like low-sodium soy sauce and chicken broth. The combination of brown rice, eggs and a modest amount of lean chicken breast makes this a tasty introduction to DASH. Serves: 4 Preparation time: 15 minutes Cook time: 20 minutes Ingredients 1-1/2 cups instant brown rice 1 cup reduced-sodium chicken broth 1-1/2 tablespoons sugar 2 tablespoons reduced-sodium soy sauce 1 tablespoon mirin 2 large egg whites 1 large egg 8 ounces boneless, skinless chicken breasts, cut into 1/2-inch pieces 6 scallions, trimmed and thinly sliced Preparation 1. Prepare instant brown rice according to package directions. 2. Pour broth into a heavy medium saucepan, along with sugar, soy sauce and mirin. Bring to a boil; reduce heat to medium-low. 3. Stir egg whites and whole egg in a small bowl until just mixed. Add chicken to the simmering broth. Gently pour in the egg mixture, without stirring. Sprinkle scallions on top. When the egg starts to firm up, after about 3 minutes, stir it with chopsticks or a knife. (The chicken will be cooked by now.) Divide the rice among 4 deep soup bowls and top with the chicken mixture. Enjoy! Nutrition Facts Per serving: 262 calories 3 g fat (1 g sat, 1 g mono) 87 mg cholesterol 47 g carbohydrates 22 g protein 3 g fiber 387 mg sodium 370 mg potassium Quinoa With Latin Flavors Going on the DASH diet means boosting your whole grains. Quinoa is a quick-cooking whole grain from South America that’s packed with protein and fiber. Serves: 6 Preparation time: 30 minutes Cook time: 45 minutes Ingredients 1 cup quinoa 2 teaspoons canola oil 1 medium onion, chopped 1 4-ounce can chopped green chiles 2 cloves garlic, minced 14-ounce can reduced-sodium chicken broth, or vegetable broth 1/4 cup pepitas, toasted 3/4 cup coarsely chopped fresh cilantro 1/2 cup chopped scallions 2 tablespoons lime juice 1/4 teaspoon salt Preparation 1. Toast quinoa in a large, dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3-5 minutes. Transfer to a fine sieve and rinse thoroughly. 2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2-3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20-25 minutes. 3. Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork. Enjoy! Nutrition Facts Per serving: 181 calories 6 g fat (1 g sat, 2 g mono) 1 mg cholesterol 27 g carbohydrates 7 g protein 3 g fiber 196 mg sodium 379 mg potassium Nutrition Bonus: vitamin C (25% Daily Value), magnesium (23% DV), iron (20% DV) Tomato-&-Olive-Stuffed Portobello Caps A smart diet has a variety of fruits and vegetables. This elegant side dish is low in calories yet rich in potassium and calcium – both minerals that help regulate blood pressure. Serves: 4 Preparation time: 35 minutes Cook time: 40 minutes Ingredients 2/3 cup chopped plum tomatoes 1/2 cup shredded part-skim mozzarella cheese 1/4 cup chopped Kalamata olives 1 teaspoon minced garlic 2 teaspoons extra-virgin olive oil, divided 1/2 teaspoon finely chopped fresh rosemary, or 1/8 teaspoon dried 1/8 teaspoon freshly ground pepper 4 portobello mushroom caps, 5 inches wide 2 tablespoons lemon juice 2 teaspoons reduced-sodium soy sauce Preparation 1. Combine tomatoes, cheese, olives, garlic, 1 teaspoon oil, rosemary and pepper in a small bowl. 2. Preheat grill to medium. 3. Discard mushroom stems. Remove brown gills from the undersides of the caps using a spoon; discard gills. Mix the remaining 1 teaspoon oil, lemon juice and soy sauce in a small bowl. Brush the mixture over both sides of the caps. 4. Oil a grill rack. Place the caps on the rack, stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the grill and fill with the tomato mixture. Return to the grill, cover, and cook until the cheese is melted, about 3 minutes more. Enjoy! Nutrition Facts Per serving: 122 calories 8 g fat (2 g sat, 4 g mono) 9 mg cholesterol 8 g carbohydrates 7 g protein 2 g fiber 338 mg sodium 431 mg potassium Nutrition Bonus: vitamin C (25% Daily Value), potassium (17% DV), calcium (15% DV) Creamy Chopped Cauliflower Salad Salads are a wonderful way to add more veggies to your heart-healthy diet. This version combines a salad favorite - romaine lettuce - with cauliflower and sweet-tart apple in a creamy low-fat dressing. Serves: 6 Preparation time: 15 minutes Cook time: 15 minutes Ingredients 5 tablespoons reduced-fat mayonnaise 2 tablespoons cider vinegar 1 small shallot, finely chopped 1/2 teaspoon caraway seeds, (optional) 1/4 teaspoon freshly ground pepper 3 cups chopped cauliflower florets, (about 1/2 large head) 2 cups chopped heart of romaine 1 tart-sweet red apple, chopped Preparation 1. Whisk mayonnaise, vinegar, shallot, caraway seeds (if using) and pepper in a large bowl until smooth. Add cauliflower, romaine and apple; toss to coat. Enjoy! Nutrition Facts Per serving: 54 calories 2 g fat (0 g sat, 0 g mono) 0 mg cholesterol 9 g carbohydrates 2 g protein 2 g fiber 128 mg sodium 257 mg potassium Nutrition Bonus: vitamin C (53% Daily Value), vitamin A (22% DV), folate (15% DV) How Much Do You Know About Healthy Cooking? Is losing weight or keeping fit on your agenda? Test yourself to see how much you know about healthy foods and how to cook for lean looks.